Low Carb Easy Bread – Wednesday Weekly Recipe Post

EXCELLENT- Easy, –  Paleo, Keto, grain free, gluten free, LOW CARB BREAD 😉

Makes 4 buns – ( 5 grams net carbs )

lowcarbbread


Makes 4 Buns


The Stuff you Need:

Dry ingredients:

  • 3/4 cup almond flour (almond meal)
  • 1/4 cup plain whey protein ( or- eliminate this, and use 1 full cup of Almond Meal)
  • 1/3 cup psyllium husks
  • 1/4 cup coconut flour
  • 1/4 cup flax meal
  • 1 tsp garlic granules
  • 1 tsp onion granules
  • 1 tsp cream of tartar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp salt (pink Himalayan, or sea salt)
  • 1 tbsp sesame, sunflower, flax, poppy, or caraway seeds – (optional)

Wet ingredients:

  • 4 large egg whites
  • 1 large egg
  • 1/8 c olive oil
  • 1 cup boiling water

What to do with the Stuff

 

  • Preheat oven to 350
  • Mix dry ingredients together
  • Add wet ingredients to dry mix
  • Form into 4 “buns” on a cookie sheet lined with parchment paper
  • You can add sesame seed/flax/poppy seeds to the top (optional)
  • Bake for 40- 45 minutes
  • Cool on wire rack when cooled, cut in half with serrated knife
  • You can omit the savory spices above for a more traditional wheat flavor

    Each bun has 5 net carbs

Advertisements

“Kitchen sink” Fritatta..- Wednesday Weekly Recipe post

fritt

 

THIS, dish, is honestly, one of the most awesome culinary tidbits..A Fritatta is SERIOUSLY, one of the most versatile, healthy, quick, EASY meals to make- with WHATEVER you happen to have 😉  I used my medium skillet for this one, it was late, we were hungry, I was running out of stuff, BUT we ALWAYS have eggs..ALWAYS have some sort of veggies, and meats ..so ..get busy!!  😉  sautee whatever mix of stuff you happen to have..(mind you- NOTHING is “off limits” for this dish..) I used some grass fed BUTTER to sautee this in..>.. mmmm BUTTER…..( or you may use olive oil if you prefer)  Be creative 😉 get everything nicely sautee’d and soft. On the side, whip some eggs up ( with or without some cream, or broth for posterity)  pour egg mixture over your sautee mixture, cook until set a bit. If you add cheese, (or not) you may want to brown it a bit, so- set under a broiler for a few minutes, and wallah!

This is the best option, because it is a virtual crowd pleaser. You can tame the meatlover, or the vegetarian, the Paleo person, the Keto person, and pretty much just anyone who likes food. It is also great for breakfast, lunch and dinner too 😉 also served hot, room temp or cold..;-) win win win win!!  As always , I highly recommend using only the cleanest food available in your area, free range , grass fed, organic.. Health is Wealth.   ENJOY!

 

Low Carb Herby Dinner Rolls

Low Carb Herby Dinner Rolls

Makes 12 dinner rolls

rolls.

The Stuff you need:

  • 2 TBS coconut flour
  • 2/3 C almond flour
  • 1 & 1/8 C golden flax meal
  • ¼ tsp salt
  • 2½ tsp baking powder
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1½ tsp crushed, dried herbs (or 2 T. fresh, chopped herbs) you can use basil, rosemary, or mixture of any 😉
  • 4 eggs  beaten
  • 1 c.water
  • 4 TBS olive oil

What to do with the Stuff:

  • Preheat oven to 350º
  • Lightly grease muffin pan with olive oil
  • In a large mixing bowl Beat eggs, olive oil, and 1/2 of the water
  • Measure all dry ingredients & add to egg mixture. Mix well
  • Batter will be stiff, gradually add more water in small increments
  • Mix well after each addition until batter becomes smooth enough to spoon into muffin pans
  • Spoon into muffin cups nearly full (they don’t rise much)
  • Bake for 20 minutes
  • Cool on wire rack for 15-20 min

EACH roll contains:

150 calories

6.1 g carbs, 4.43 g fiber, 1.6 g NET CARBS

5.51 g protein

12.5 g fat

“Healthy lifestyle” infused vodka – Saturday Weekly Recipe Post

I LOVE me some VODKA.. 😉

Don’t judge!… HA!  and, personally- I really wouldn’t care if you did 😉

tea.vod

I THOROUGHLY enjoy my cocktail hour, and my “Bloody Mary Sunday’s”, and ..just the idea of having a cocktail, whenever.

Since we started this WOE, we have definitely “cut back” on our alcohol intake, as it’s not so much a diet (per se’), but has fast become a healthier way of life for the both of us. Be advised, I will never, ever completely give up wine, happy bubbles, or vodka..(or tequila, or a good spiced rum for that matter..!) HA…Sadly, beer  I bid you Adieu’ and I know that Cerveza’..has an extremely limited future in my life, but- that’s ok..this is all by conscious CHOICE.

We are currently in AU, and alcohol with the exception of local wines IS SO EXPENSIVE! Typically we would spend 15-20 bucks on Absolut vodka. HERE, in Oz…it goes for 38-40AUD for 750 ml..(WTF!!!???.) Shocking…I’m on sabbatical, and on a budget, and sadly- our past ways of enjoying of “spirits” as we did while living in Mexico…it just doesn’t fit as desired on our current Western lifestyle budget..(ho hum)

Don’t GET me started on our fondness for Tequila.. After coming from almost a YEAR hanging out in MX, and being able to sample EVERY local agave under the sun, some of the FINEST..it NEVER cost us more than 25 bucks a bottle ( and- that was for RESERVA’!)  ahhh …such great memories 😉  So, yes..the shock of returning to a wildly expensive, Western culture..IT HAS a severe, harsh price tag. And, sadly we can NOT “drink away our troubles” about it, as we would end up in the poor house in a few months. Here, even the “ROT-GUT” Tequila, is NO LESS than 45AUD !!..SHOCKING, but, alas- an “excuse” for cutting back, and coming up with new ways to “stretch” out my fondness for drinking.

I have fast become a “sipper”..Since starting the “low carb” way of life, I completely abstained from alcohol for 7 weeks 52 days to be exact.. just because….it was sad,( as I said I ENJOY drinking) but, it was do-able. I do it every time I am deployed for months on end. I made this time abstaining, as a conscious choice, to give my amazing titanium-like liver a break after an entire 14 months of traveling the world, and imbibing whenever, wherever we choice 😉

NO REGRETS, as I said, I ENJOY my cocktails 😉  As of late, and becoming completely keto-adapted, I started incorporating my drinks into my Keto-lifestyle, always staying within my macros, but still enjoying life, as it is meant to be enjoyed 😉 I stick to Martini’s, Gibson’s, and Vodka and soda, as well as the occasional wine, and sparkling wine as I LOVE love the grape 😉

As for vodka infused  tea, you will be essentially making an “iced tea”, so keep that in mind. Chose what your favorite herbal flavoured teas are, and ones that won’t get bitter if they steep too long (such as green tea). I recently experimented with a Lemon Ginger blend, and a Peppermint Chammomile BOTH turned out lovely..I drink them straight, like a sipping thing. Brian tends to add club soda to his.

The “classic” recipes, call for mason jars, you are only using part of your 750 ml of voddy. OR, you can opt for the cheap budget version 😉  My first “batches”,  I used 1 recycled coconut oil jar, AND green olive jar HA! 😉

ANYWAY  I digress.. HAVE fun, enjoy, and…. Keep calm and Keto on

The Stuff you need:   – AND –    What to do with the Stuff:

3-4-5 bags of selected herbal tea bags in a jar with screw top lid ( I used 2 jars – for 2 different flavoured vodkas 😉 )

Cover with vodka ( I can’t afford to be picky here, so it’s whatever is “on sale”)   😉

Add 1-2 tsps of stevia

Shake/mix until dissolved; you can add more stevia after few hours of steeping (if desired)

Let sit for at least 2 hours in the fridge (the longer it “steeps”, the more like your chosen tea, it will taste)

This infusion will actually start to take on the essence of flavour of your favourite herbal tea, after about an hour

About 4-5 hours, it really brings out the tea infused flavour…

EN- (OH EMM GIZZLE)- JOYEE !

*****I’m the girl that is watching carb/calorie count, so- I literally just pour myself a nice “shot” in a rocks glass, and SIP IT 😉

Variations: combine with just iced tea, or float with soda water for a little fizz; add lemon, or lime slice, garnish (or even muddle) with fresh mint

Crack Slaw- MMMM.. Saturday Weekly Recipe Post

Crack Slaw 😉

crackslaw

Makes 3-4 servings

The Suff you need:

  • 1 lb thinly sliced beef
  • 4 minced garlic cloves
  • 2 TBS minced fresh ginger
  • 2 TBS toasted sesame oil
  • 3 sliced green onions
  • 14 oz (400g) coleslaw/asian veggie mix (or shredded white cabbage)
  • 1 teaspoon cider vinegar
  • 2 TBS soy sauce
  • ¼ teaspoon stevia
  • 1-2 TBS teaspoon hot sauce (to taste) I used Franks for this one 😉
  • Salt and pepper, to taste

What to do with the Stuff:

  • Put beef into a bowl, with fresh chopped ginger, garlic, and sesame oil, mix well- let set for 10 min
  • Brown the beef in a skillet, season with salt and pepper to taste, remove beef, set aside
  • Add additional oil if needed to pan, then add garlic, onions and coleslaw mix until the cabbage is cooked
  • Stir in the hot sauce, soy sauce, sweetener, and vinegar
  • Add the beef to mixture, mix well to combine

It’s just the way we eat – Wednesday Weekly recipe post

It’s just the way we eat 😉

A picture speaks 1000 words …

photo 2

 

Ketofabulous Zucchini Rolls – Saturday Weekly Recipe post

PicMonkey Collage

THE BEST APPETIZER ..
Satiating, low carb, amazing snack.. UBER easy, Uber yum!

Everything I use is always fresh, local, Organic, and the cleanest possible food 😉

Serves 2

The Stuff You Need:

  • 2 Large Zucchinis sliced lengthwise
  • Extra Virgin Olive Oil to taste
  • 4 oz cream cheese
  • 3/4 cup fresh bacon crumbles
  • 2 TBS chili garlic sauce (to taste)

What to do with the Stuff:

  • Preheat oven to 350
  • Coat each slice of Zucchini with salt pepper and EVOO
  • Roast/Grill Zucchini until soft and workable, set aside
  • Mix cream cheese, chili garlic sauce, and fresh bacon bits togetehr
  • Place 1 tsp cheese mixture on end of zucchini, roll into a pinwheel.
  • Set on baking sheet lined with parchment paper, seam side down
  • Bake at 350 for 10 min until warmed through
  • Can be made ahead and refrigerated.

Getting a “head start” on Keto- with “Ruled Me” 30 day plan – Wednesday Weekly Recipe Post

I GOTTA SHARE people, I just HAVE to 😉

MealPlanArticleCover

I’m SO energised this week~!! from not just eating REALLY well, but also from all the reading, networking, researching, creating recipe modifications, knowledge sharing, the new forum groups I’m a part of, and just the plain ole’ the “keto fascination” that many people are experiencing right now.

A new found “friend” told me, that the Ketogenics way of eating ( I HATE the word “diet” lol) BUT, it is now “trending, being the 6th most popular /researched/ “new” eating plan IN THE WORLD right now. I have a feeling that after more people watch “Cereal Killers”, and more people in social media keep sharing recipes, blogs, and these really informational/supportive forums keep popping up everywhere, that the “Ketogenics diet” will end up in the top 3. Eventually, when all the sheeple, decide to take a more proactive stance in their personal nutritional health and choices into their OWN hands we will be less of a minority. I look forward to those days.

I can’t say ENOUGH about an amazing young man, that I “met” online while on my continuing quest/obsession for more and more knowledge on this impressive eating plan ( or WOE = “Way of Eating”). Craig who started the website “Ruled Me” has an impressive story of his own.

The reason I mention he, and his website- I am on a woman’s forum about Ketogenic diet, and over 100 participants all started Craig’s 30 day plan on Monday, and all are there supporting one another, sharing the ups/downs/concerns/achievements to go strong and accomplish this goal until the end of 2014.

THAT is dedication! and also inspiring, and motivating!.. that is ONE HUNDRED WOMEN, from all over the world, who all “met” on a spin off of another forum, after a great gal just put it out there.. “Hey ladies, I’m starting the 30 day “Ruled Me” eating plan starting on Monday, to take us through the holidays, who’s in?.  The charge is US$5.00, Craig calls it a “donation”. I GLADLY paid my US$5.00 because the information I received in the 5 .PDFs is on point! Craig breaks it down “Barney style” for those of us who have more of a challenge grasping the full science of things. PLUS, THE RECIPES, and meal plans..all the way down to a shopping list for your essentials.. YAH.. THAT in itself, makes it pretty much a “no brainer” with absolutely zero stress for all, your meals for the next 30 days are simply PLANNED out, and super easy to do..

I HIGHLY recommend, and FULLY support this “30 day WOE plan,..so much, that I WANT TO SHARE THIS WITH EVERYONE.. not that I, personally have a huge following (as of yet), but it is something WORTH sharing.. and the best part?….the guy who wrote the plan?, CRAIG,- WOW.. what a GREAT guy!  He will answer ANY question you have..and address concerns, uncertainty, or just if you want to say hi, he sincerely appreciates it ! He will help you out with ANYTHING Keto related. He is an incredible plethora of hands on knowledge, and a REAL, down to earth, super smart, sincere guy..

He VOLUNTEERED to simply be “on call” for our little group of 100 women whom have started their new nutritional journey during the most CHALLENGING time of the year (for most).. I’m just really impressed, and simply wanted to share.  I have been making amazing delicious foods, from the “Ruled Me” website, and it goes to show that this man can COOK!, AND photograph..;-) It is inspiring, so much that I am on the quest to be able to modify most ANY food to “Keto Ize ” it 😉  Anyway take a look if you want some GREAT information.. Knowledge is power..share the knowledge!

The link for this awesome plan, is found below..Let me know how you fare ! 😉

http://www.ruled.me/30-day-ketogenic-diet-plan/

Keto-fabulous “Bullet Proof Coffee” with a twist – Saturday Weekly Recipe Post

 

PicMonkey Collage

I can’t believe it is another weekend already! Thanksgiving of 2014, is BEHIND us now.. Where, and how fast the time goes, is just plain CRAZY! This year, ( yet another) where I was not in the States to celebrate Thanksgiving the “traditional” way. I’m currently “downunda” so- to us, it was just another Thursday..;-) I’m now completing my 2nd week of this WOE..my days always start out with the BPC. (YUM!! BULLET PROOF COFFEE!) which keeps me COMPLETELY satiated until I DECIDE, that I need to meet my “macros” for the day to stay in Ketosis. Today’s post is MY recipe for Bullet Proof Coffee, as there is a basic that you follow to get your fat in for the day, which a lot of people can’t FATHOM grass fed butter in their coffee, much less coconut oil, and Heavy Whipping cream?? WHAT what!!?? ..lemme tell you it is AWESOME.. and here goes..( MY version) which is FRIGGIN AWESOME.. don’t hate till you just TRY it..<3

Cori’s unique BPC

* 3 oz fresh brewed Italian coffee ( I like the espresso type! )
* 1 TBS salted grass fed (organic) butter- –people use “kerrygold” stateside, we don’t have that brand here in Oz..
* 1 TBS organic unrefined coconut oil
* 2 TBS organic coconut cream (FULL FAT)
* 1-2 pkts truvia ( to your taste)
* dash(es) Vanilla extract
* dash(es) cinnamon
* dash(es) are you ready?/ TURMERIC..(YUP)
* dash(es) Pink Himalayan rock salt ( YUP, again)

A lot of people use the stick blender to make it all frothy, ..me, I just use a fork and stir really well 😉

THIS HAS THE MOST rich, unique taste with the blend of oils, as well as the cinnamon, coconut and turmeric.. these ingredients listed above, are ALL major staples for me ( and most anyone following the Ketogenic WOE) Especially in the past 2 weeks, and- for good reason ! Try it, let me know if YOu have any variations 😉

I’m just doing my thing, keepin calm, and Keto’in on.. with AMAZING results after just 2 weeks.. which I am documenting, and will start an entire new blog about my Keto Journey 😉 LOOK FOR IT ..

Until next week.. Have an AWESOME weekend, and ENJOY yourself!

Namaste’

“Keto Friendly” AMAZING Homemade BEEF JERKY – Saturday Weekly Recipe Post

YUM jerky !  AND..the BEST part?  for my new approach to eating, I am tweaking ALL my fave recipes to be KETO FRIENDLY 😉

image

For the Jerky:

We bought a nice hunk of scotch filet..(as they call it here in AU) In the states,
I think a “London broil” type would be AWESOME!) after looking up cuts of meat..
because the names of the cuts are TOTALLY different than home
“Bottom Round Roast” seems to be the winner lol they have that here,
as well as in the States;-)
ANYWAY  we just made 1Kg ( 2.2 pounds) and this a roughly the measurements..
1 K or 2 lbs or Steak – about 1 ½ to 2 inches thickness

GETTING READY

Put a steak into the freezer for like 10 min ( while you make the marinade)
This helps firm up the meat and make it really easy to slice –

The Marinade  ( to taste 😉 we like SPICY so added more peppers 😉

Tamari (or soy sauce)  – 3/4 cup
****Ketoliscious Worcestershire 3/4 cup ( recipe below 😉  )
Onion Powder – 1 TBS
Garlic Powder – 1 TBS
Ground Peppercorn – 1 TBS
Red Pepper Flakes – 1 TBS

The Jerky

For a steak cut into slices that are 1/8th to ¼ inch wide (slice with the grain)
For a roast cut into 1 ½ to 2 inch slabs- then cut into 1/8th to ¼ inch slices
Place the slices into the marinade and let sit at least 4 hours (up to
24 hours in the refrigerator)
Set up your grill(s) for indirect heat on a gas grill only heat the far side,
and on a charcoal grill -hot coals on one side of the grill and no
coals on the other side of the grill
You’re looking for a grill temperature of 140 to 150 degrees F

We used our gas grill for some, our little charcoal grill for some,(
LEAST fave way, we transferred to gas grill after 2 hrs..)
we also used our oven for some strips..( heated it to 68C (150F) Low – slow heat
just to see which worked best.. we prefer the gas grill to all.. but
the oven will work nicely, and
really good for winter time for you guys freezing in the States 😉

OK..
Take Jerky slices from the marinade and dry them REALLY WELL with paper towels
Place the jerky slices on the side of the grill with no coals for low
and slow indirect cooking
and in the oven, also on a rack, just in the center
You are looking at a cook time of 4-5 hours, you will know. try REALLY
hard to just let them cook
for the 4 hours.. ours on the grill were done first at about 4 and a
half.. the oven ones we let go till 5..

Then, we put them in a paper bag, and stored in our dark pantry, for a
day- but now we store in the refrigerator 😉

******(Keto-Liscious- Worcestershire ******  😉
it’s REALLY good! key being it’s sugar free-
this below ended up being the amount to use for the jerky 😉

Ingredients

1/2 cup apple cider vinegar
2 TBS water
2 TBS Tamari sauce
1/4 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp mustard powder
1/4 tsp onion powder
1/4 tsp garlic powder
1/8 tsp cinnamon
1/8 tsp freshly ground black pepper
Smoked paprika to taste
Hot sauce to taste, (optional) check the ingredients! and chose a
high-quality sauce

Combine all the ingredients ( all to your taste, i guessed on the
amounts, use your palate 😉

ANYWAY…in a saucepan, combine and slowly bring to a boil stirring frequently.
Let simmer for about 10 min for the flavors to develop, cool down. If
storing, store in fridge.